New to pickleball? Follow these five tips to protect your joints!

Overview: Pickleball is more popular than ever! If you are new to the game, review these tips to lower your risk of orthopedic injuries.

In recent years, the racquet sport pickleball has grown in popularity with people of all ages taking part. However, as with starting any new physical activity, there are health risks. With pickleball, it’s important to take care of your joints as this is a full body sport.

If you’re new to pickleball or considering picking up a racquet and joining the fun, consider these five tips first.

1. Are you physically prepared? Have you been exercising regularly outside of playing pickleball? It’s important to have good physical health before you begin a new sport. Make sure you have a baseline of some physical activity before heading onto the court. Additionally, take some lessons from a seasoned player first, so you understand all elements of the game and its physical demands. Unless you are 16 and regularly participate in sports, it’s not unreasonable to assume your body's undergone some normal aging changes which makes you more susceptible to injury. It’s more important now than ever to get in shape prior to playing to help you prevent injury.
2. Ease into play. Gradually letting your body adjust to the physical demands of pickleball will reduce your risk for injuries. Strain or overuse injuries are the most common among pickleball players. Listen to your body. Know when to stop playing and take a break.
3. Take time to stretch and warm up. Once the day arrives for your first pickleball practice and/or match, stretch well before playing. Walking lunges, high knees and arm circles are all great ways to stretch and warm up your body. Think about the muscles you are preparing to use when you play, then prep these movements and muscles with some dynamic warm-up exercises. After you finish playing, take time to cool down with static stretching and recover to a resting blood pressure level before leaving.
4. Hydrate! Make sure you’re drinking plenty of water before, during and after your pickleball matches. With any athletic activity, hydrating with water is key to avoiding dehydration.
5. Your shoes matter. In pickleball, you'll do a lot of sudden movements where you pivot or stutter step. Pick a tennis shoe that's a little firmer on the sides than a softer soled running or walking shoe. This will help you to avoid rolling an ankle during a match and support your knees and feet overall. Do some research on the best shoes for pickleball.

Know your limits

As with any new physical activity, you must know your limits. Overusing your joints is often how injuries happen. If you're noticing pain or soreness, take a break. Overworking your heart and lungs can cause health problems as well. Make sure you’re not working your body too hard, particularly if you’re just getting back into physical fitness. If you notice joint pain or swelling in your wrists, elbows, knees, ankles, feet or other areas of your body, rest and use ice if necessary. Take a pain reliever, such as ibuprofen. If things don’t improve after a few days, you may need medical attention.

Enjoy the action!

The best tip for any sport is to have fun and enjoy the physical activity and sportsmanship of the game. Should you experience an injury or joint pain after playing pickleball, consider a consultation with a MercyOne physical therapist, so you can get back into the game quickly and safely.

This blog was medically reviewed by a MercyOne Provider.